Exercise

weights lbs. x reps. x sets

Incline bench press

(bars) 135 x 6 x 5 sets

Flat bench press

(bars) 185 x 10 x 5 sets

Decline bench press

(bars) 185 x 10 x 5 sets

Incline press

(dumbbell) 45 x 10 x 5 sets

Flat bench press

(dumbbell) 85 x 10 x 5 sets

Decline press

(dumbbell) 65 x 10 x 5 sets

Flat bench flies

(dumbbell) 35 x 10 x 5 sets

Standing cable machine flies

(machine) high middle low 60 x 10 x 5 sets

Standing cable machine flies bent forward

(machine) high middle low 60 x 10 x 5 sets

Flat bench cable crossovers machine

(machine) high middle low 60 x 10 x 5 sets

Rope pulls serratus

(machine) 100 x 10 x 5 sets

Straight arm pullovers pectoral

(dumbbell) 70 x 10 x 5 sets

Pullovers pectoral & serratus

(dumbbell) 70 x 10 x 5 sets

Parallel Dips pectoral

(dip stand) 10 x 5 sets

Close-Grip Chins serratus

(pull up bar) 8 x 5 sets

Raises Dumbbell Front

(dumbbell) 30 x 8 x 5 sets

Raises Dumbbell Bentover

(dumbbell) 30 x 8 x 5 sets

Shrugs

(dumbbell bars) 70 x 10 x 5 sets

Machine press

(machine Smith rack) 125 x 8 x 5 sets

Push press

(bars) 125 x 8 x 5 sets

Seated press

(dumbbell) 45 x 8 x 5 sets

Standing Lateral Scissors

(machine) 35 x 8 x 5 sets

Bent-Over Cable Laterals

(machine) 60 x 8 x 5 sets

One-Arm Cross Cable Laterals

(machine) 60 x 8 x 5 sets

One-Arm Side Cable Laterals

(machine) 60 x 8 x 5 sets

Seated One-Arm Cross Cable Laterals

(machine) 60 x 8 x 5 sets

Reverse Overhead Dumbbell Laterals

(dumbbell) 35 x 8 x 5 sets

Lying Side Laterals

(dumbbell) 25 x 8 x 5 sets

Upright Rows

(bars) 120 x 8 x 5 sets

Front Lifts Extended Arm

Side Lifts Extended Arm

Seated Overhead Press

Front Diagonal Straight Arm Lifts

Narrow grip pull-downs lats

(machine) 130 x 8 x 5 sets

Medium grip pull-downs lats

(machine) 130 x 8 x 5 sets

Wide grip pull-downs lats

(machine) 130 x 8 x 5 sets

Lowrows

(machine) 130 x 8 x 5 sets

Highrows

(machine) 130 x 8 x 5 sets

Vertical rows

(machine) 130 x 8 x 5 sets

Bent Over rows

(bars) 25 x 8 x 5 sets

One arm dumbbell rows

(dumbbell) 70 x 8 x 5 sets

One arm cable rows

(cable machine)  70 x 8 x 5 sets

Deadlifts

(bars) 135 x 8 x 5 sets

Good Mornings

(bars) 130 x 8 x 5 sets

Hyperextensions

(bench) 8 x 5 sets

Pull-ups

(pull up bar) 8 x 8 sets

Wide-Grip Chins behind the neck

(pull up bar) 8 x 8 sets

Wide-Grip Chins to the front

(pull up bar) 8 x 8 sets

Close-Grip Chins lats & serratus

(pull up bar) 8 x 8 sets

T-bar rows

(bars) 135 x 8 x 5 sets

Standing curls

(bars) 80 x 10 x 5 sets

Incline curls

(dumbbell) 45 x 8 x 5 sets

Hammer curls

(dumbbell) 45 x 8 x 5 sets

Preacher curls

(preacher bench) 85 x 8 x 5 sets

Preacher curls

(dumbbell) 45 x 8 x 5 sets

3-Part curls 21’s

(dumbbell) 35 x 8 x 5 sets

Concentration curls

(dumbbell) 35 x 8 x 5 sets

Alternating standing / seated curls

(dumbbell) 45 x 8 x 5 sets

Reverse curls

(bars / preacher bench / dumbbell)

Negatives

(preacher bench / machine)

Dips

(bench) 10 x 8 sets

Dips behind back

(bench) 10 x 8 sets

French press

(bars) 85 x 8 x 5 sets

Seated French press

(bars) 85 x 8 x 5 sets

Standing French press

(bars) 85 x 8 x 5 sets

Close grip bench press

(bars) 85 x 8 x 5 sets

Press downs

(machine) 120 x 8 x 5 sets

Reverse press downs

(machine) 100 x 8 x 5 sets

One arm reverse press downs

(machine) 50 x 8 x 5 sets

One arm extension

(dumbbell) 35 x 8 x 5 sets

Dumbbell triceps extension

(dumbbell) 35 x 8 x 5 sets

Fixed bar extensions

(bar on bench)

Barbell wrist curls

(bars)

Dumbbell one arm wrist curls

(dumbbell)

Behind the back wrist curls

(bars)

Reverse seated wrist curls

(bars & dumbbell)

Reverse preacher bench wrist curls

(bars & dumbbell)

Reverse curls

(machine)

Reverse one arm curls

(cable machine & dumbbell)

Crushers

(floor) 30 x 4 sets

Sit‑ups Flat / decline

(floor) 40 x 4 sets

Leg raises

(floor) 40 x 4 sets

Leg raises

(monkey bars)

Seated Twists

(bench)

Standing Bent Over Twists

Twists

(machine) 160 x 12 x 5 sets

Standing side pulls

(dumbbell)

Side Bends

Side Leg Raises

Bent Knee Side Leg Raises

Front Kicks

Bench Kick Backs

Rear Leg Scissors

Squats

(bars) 365 x 6 x 8 sets

Hack Squats

(machine) 315 x 8 x 8 sets

Straight Leg Deadlifts

(bars) 185 x 8 x 8 sets

Lunges

(bars) 135 x 8 x 8 sets

Leg press

(machine) 600 x 8 x 8 sets

Leg curls

(machine) 110 x 8 x 8 sets

Leg extensions

(machine) 120 x 8 x 8 sets

Calves Seated

(machine) 135 x 8 x 8 sets

Calves Toe Press

(machine) 315 x 8 x 8 sets

Calves Standing

(machine) 315 x 8 x 8 sets

Abductors

(machine) 200 x 8 x 8 sets

Adductors

(machine) 200 x 8 x 8 sets

Bike

Running

Swimming

Rowing

Squats

(bars) 365 x 8 x 10 sets